Just a Little Guy trying to be Less Weak

[LordSwoldemort]

Background
Been training seriously for about 3 years now...(kind of)...and initially started with a desire to try and compete in Men's Physique. However I decided I really hated being skinny and weak and wanted to get fat and strong (which I'm still now).


So about a year and a half ago I switched to a more Powerlifting focused training style.

Since I've competed twice with my best total being 1223 (408/314/501) @ 181lbs Raw No Wraps.


However, over the course of roughly the last year (since my last meet) I've found myself off-track and constantly unfocused. Diet has been crap. Programs have been unfocused and never completed. Basically have really made no progress since that meet and wasted a solid year of training.

Things seem to finally be settling back down with a recent move back to my hometown and trying to get everything back on track now and head back onto the platform sometime late this fall.


Training
My biggest issue seems to be low training frequency with most 'standard' PL style outlines (3-4 training days/week), so I've drawn up a 5 day/week program that will have 1 Heavy day for each movement + 2 Fluff days (Upper/Lower) for a bit of hypertrophy extra work throughout.

Right now it is a 16-week outline with a slow progression from higher rep work into heavier weight work as it tapers into the later weeks.


Nutrition
Calories : 3,700
Protein : 180-225g
Carbs : 180-360g
Fat : Fill

[LordSwoldemort]

Week 1 : Day 1 : Deadlifts

Warm-Up
McGill 3

Sumo Deadlifts
135 x 6
225 x 4
275 x 3
315 x 1
365 x 1
3 @ 400 x 6


https://www.youtube.com/watch?v=lEcn9ZIzvjw

Accessory Work
Barbell Rows : 4 x 10

Lat Pulldowns : 4 x 10

Pull-Ups : 3 x 5

DB Curls + Shrugs : 3 x 15


Programming Talk
One thing I am trying a bit differently with this training cycle is basing %'s off of my targeted/desired max goals vs my previous max goals from starting the cycle.

I was recently doing some heavier work and managed a couple of solid rep PR's, so I've taken my estimated 1RM/goal 1RM #'s from those and will be using them as my target 1RM's that I am basing % off of for working sets.

Targets are going to be 450/330/530.

[LordSwoldemort]

Week 1 : Day 2 : Bench Press

Warm-Up
Shoulder Circuit + Push-Ups

Wide Grip Bench
Bar x 10
135 x 8
165 x 4
195 x 2
3 @ 230 x 8


https://www.youtube.com/watch?v=S40kczKJejY
Close-Grip Bench
2 @ 210 x 8


Accessory Work
Standing OHP : 3 x 8

Incline Bench : 4 x 8

Pushdowns + Face Pulls : 3 x 15

Front Raise : 3 x 10


Programming Talk
For my upper sessions, the main bench press & deadlift days will be primarily barbell based work, and fluff sessions are going to be much more DB emphasized.

It's a technique my prior coach was a huge advocate of, and I really enjoyed when I was working with him.

[LordSwoldemort]

Week 1 : Day 3 : Squats

Warm-Up
McGill 3

High-Bar Squats
4 @ 135 / 185 / 225
2 x 4 @ 275 / 315
2 @ 365 - Heavy Raw Set
4 @ 405 - Heavy Wrap/Overload Set

https://www.youtube.com/watch?v=WlhIcJb19fU


Accessory Work
Front Squats : 3 x 8 @ 165

Leg Curls : 3 x 12

Programming Talk
In the words of Ronnie Coleman, "My only regret is that I didn't do 4 reps instead of 2". Well today was my day to live in a moment of satisfaction or regret...I choose not to regret this day.

Initially I was working a few overload doubles with wraps and planned at topping off with 405 x 2.

But the set felt great and I knew there was more there so pushed through and hit those 4 reps.
Couldn't be happier with how this day went!

[LordSwoldemort]

Week 1 : Day 4 : Bench (B) / Upper

Warm-Up
Shoulder Circuit

Bench Press
Bar x 10
135 x 5
3 @ 165 . 195
1 @ 225 / 245
3 X 5 @ 265

Spoto Press
3 x 5 @ 235

https://www.youtube.com/watch?v=zb2_GoFxZTQ

Accessory Work
Seated OHP
3 @ 135 / 150 / 165 / 185 / 205

Barbell Rows
3 x 15

Pulldowns
3 x 15

Pushdowns + RDF
4 x 12

Rope Hammer Curls + DB Curls
2 x 12


Programming Talk
Initially planned on fluff days to be a lot more DB based work, however a few of the guys I've worked with along the way convinced me to utilize it for a secondary bench day and be able to work more overall volume for that lift into my programming.

Still an overall upper day, but started with bench work for the primary.

[LordSwoldemort]

Week 1 : Day 5 : Heavy Squats

Warm-Up
Light Cardio

Squat
135 x 6
185 x 4
225 x 2
275 x 1
315 x 1
365 x 1

ADD WRAPS
405 x 1
440 x 1
455 x 1


[video=youtube;FgOq6Y2o-Vk]https://www.youtube.com/watch?v=FgOq6Y2o-Vk[/video

Accessory Work
None


Programming Talk
I'VE DECIDED IT'S TIME TO HIT THE PLATFORM AGAIN!

WIth the Arnold passing this weekend, I'll be joining back up with my coach who prepped me for Raw Nationals last year and taking the next 14 weeks to dial into the upcoming 2016 RPS Barbell Bash in Kalamazoo, MI where I will make my first run at the 181lb class w/ Wraps.


With actual training not starting for a week or so, today was more of just a fun day and I decided heavy squats sounded fun, so worked my way up just short of a 1RM finishing the day with 455lbs.

[LordSwoldemort]

https://www.youtube.com/watch?v=FgOq6Y2o-Vk

[LordSwoldemort]

Official Meet Prep : 12 Weeks Out : Squats

Warm-Up
Light Cardio

Squat
2 @ BW x 8
135 x 6
3 @ 185 / 225
275 x 1
2 @ 330 x 2 / 3 @ 315 x 2

Pause Squats
5 x 1 @ 275

Front Squats
5 x 5 @ 185


https://www.youtube.com/watch?v=apAHolZ2FUU

Accessory Work
Leg Extensions + Curls
3 x 12


Programming Talk
Keeping accessory work light and easy this prep cycle to place as much focus on the main lifts as possible and save all strength for those lifts, as well as recovering properly.

[LordSwoldemort]

Official Meet Prep : 12 Weeks Out : Bench

Warm-Up
Shoulder Circuit + Pushups

Bench Press
Bar x 10
135 x 6
165 x 4
195 x 2
225 x 1
4 @ 260 x 3
1 @ 275 x 3 - Slingshot


https://www.youtube.com/watch?v=FhE1xkvHVIg

Accessory Work
OHP
5 @ 135 / 145 / 155 - 3 Sets

Pushdowns + Facepulls
3 x 15

Programming Talk
Should have my finalized 10-week programming from coach in the next few days, so for the time being just following a little russian training protocol I found to have some structure in these next two weeks until I switch over to the custom outline.

[LordSwoldemort]

Official Meet Prep : 11.5 Weeks Out : Deload

Warm-Up
N/A

Deadlift
135 x 5
185 x 3
225 x 3
5 @ 275 x 1


https://www.youtube.com/watch?v=w_JwCBSFrB8

Accessory Work
Barbell Row
3 x 10

Lat Pulldown
2 x 15

Chest Supported Row
2 x 10

Curls
2 x 10

DB Shrug
2 x 15

Programming Talk
With about a week and a half until I'm 10 weeks out, and will be starting my coaches peaking outline, I'm using this time to take a much needed, extended deload phase to ensure I'm as recovered and strong as possible heading into this prep and get the most out of it.

[LordSwoldemort]

Official Meet Prep : 11 Weeks Out : Deload

Warm-Up
McGill 3 + Pushups

Bench Press
135 x 5
165 x 5
3 @ 195 x 5


https://www.youtube.com/watch?v=9t6_cddwDRA

Accessory Work
OHP
3 x 5

DB Incline Bench
3 x 10

DB French Press
3 x 10

Programming Talk
Zane sent over the final program today, so taking the next week to finish the deload properly and ensure 100% recovery before we kick off the 10-week home stretch.

[LordSwoldemort]

Official Meet Prep : 11 Weeks Out : Deload

Warm-Up
McGill 3 + BW Squats

Bench Press
135 x 5
185 x 5
3 @ 225 x 5


https://www.youtube.com/watch?v=b_HZ92pg6jE

Accessory Work
Front Squat
3 @ 135 x 5

SLDL
3 x 10

Programming Talk
Training was short and sweet.

Adjusting to getting back into working again and with adapting to the new job schedule, my energy levels were definitely down for this one. Main goal was to work on getting through all my main working sets as easily as possible and then a little extra blood flow work.

Made it through the day, so I'm happy.

[LordSwoldemort]

Official Meet Prep : 11 Weeks Out : Deload

Warm-Up
McGill 3

Accessory Work
DB Bench Press
5 x 10

DB OHP
3 x 10

Pull-Ups
3 x 5

DB Row
3 x 10

Pushdowns + RDF
3 x 10

Dips + Push-Ups
3 x 10


https://www.youtube.com/watch?v=Nn04gMqU8_A

Programming Talk
Final deload day and everything is feeling great.

Well recovered and strong and ready to get into this 10-week push to the meet!

[Pale Rider]

Nice work

[LordSwoldemort]

Official Meet Prep : 10 Weeks Out : Big 3 Days

Deadlifts
4 x 3 @ 375 (70%) - Conventional
3 x 5 @ 315 (60%) - Sumo


Bench Press
4 x 3 @ 230 (70%) - Strandard Bench
3 x 5 @ 195 - Spoto Press


Squats
2 x 3 @ 315 - Raw
2 x 3 @ 315 - Wraps
3 x 5 @ 225 - Pause Squats


https://www.youtube.com/watch?v=rI_ZzCpRuAw


Programming Talk
Official meet prep has begun and it was a hell of a start to the training cycle.

Had solid deadlift & bench sessions, only to follow with getting my A** kicked by the flu all weekend and finally being able to get back to training yesterday after a couple of days with basically no food or water intake.

Didn't expect much from my squat session but was able to get through with relative ease and was happy with how the week played out overall.

[LordSwoldemort]

Official Meet Prep : 9 Weeks Out : Big 3 Days

Deadlifts
3 x 4 @ 400 (70%) - Conventional
3 x 5 @ 315 (60%) - Sumo


Bench Press
4 x 3 @ 245 (75%) - Strandard Bench
3 x 5 @ 205 - Spoto Press


Squats
1 x 3 @ 340 - Raw
2 x 3 @ 340 - Wraps
3 x 5 @ 225 - Pause Squats


https://www.youtube.com/watch?v=sn_aw1A7WS0

Programming Talk
Took a pretty major hit to personal life this week, and it lead to a rough week of training.

Managed to get through sessions, but I'd be lying if I said it felt good or the weight was moving well.
Low food. Lack of sleep. Just not the best week.

A positive takeaway though is that I DID get through the sessions.

[LordSwoldemort]

Official Meet Prep : 8 Weeks Out : Big 3 Days

Deadlifts
3 x 3 @ 425 - Conventional
3 x 5 @ 315 - Sumo


Bench Press
3 x 3 @ 265 - Strandard Bench
3 x 5 @ 225 - Spoto Press


Squats
3 x 3 @ 365 - Wraps
3 x 5 @ 225 - Pause Squats


https://www.youtube.com/watch?v=r-eElIx6H2Y


Programming Talk
Not much to say this week. Everything seems to be falling into place. The weight is moving well and I'm feeling strong.

Body weight holding anywhere around the 190 range, leaving me only about 5% to cut to make weight for the meet.
If everything holds on this path it should be a good day.